November 19, 2013
KELLY, WHITNEY AND BRENDA
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30 Power Cleans (135/95)
30 Clean & Jerks (155/105)
Supplemental Performance Training:
Tempo Front Squats
Four sets x 5-6 reps
The tempo is a slow 4 second decent
1 second pause at the bottom, that means a complete stop
Explode up as fast as possible
And lastly a 1 second pause at top.
(Use 70% of 1RM)
*Break up as needed, not for time.